Monday
Strength
12-10-8-6-4*
Deadlifts
*Start Moderate and build past workout weight.
RPE 8
Workout
Performance
5 SETS
Cardio Choice*
6 Deadlifts (143/92.5)
-Rest 1:00 b/t each Set-
*Cardio Choice Options:
18/14 Cal Row
15/12 Cal Bike
15/12 Cal Ski
RPE 9
Time Cap 15:00
Fitness
5 SETS
Cardio Choice*
6 Deadlifts (92.5/65)
-Rest 1:00 b/t each Set-
*Cardio Choice Options:
15/12 Cal Row
12/10 Cal Bike
12/10 Cal Ski
RPE 9
Time Cap 15:00
Tuesday
Workout
Performance
AMRAP x 20 MINUTES
20 Wall Ball (20/14)
15 Up-Downs
Box Jumps*
*Box Height + Reps Change Each Round...
RND 1= 20 Reps (20)
RND 2= 15 Reps (24/20)
RND 3= 10 Reps (30/24)
RND 4= 20 Reps (20)
And so on...
RPE 7
Fitness
AMRAP x 20 MINUTES
20 Wall Ball (14/10)
15 Up-Downs
Box Jumps*
*Box Height + Reps Change Each Round...
RND 1= 20 Reps (20)
RND 2= 15 Reps (20)
RND 3= 10 Reps (24/20)
RND 4= 20 Reps (20)
And so on...
RPE 7
Endurance
FOR TIME
100 AIr Squats
80 Lunges
60 Sit Ups
40 Push Ups
20 Burpees to Target
800m Run/1000m Row/1000m Ski/1.4-1.2 Air Bike
20 Burpees to Target
40 Push Ups
60 Sit Ups
80 Lunges
100 Air Squats
800m Run/1000m Row/1000m Ski/1.4-1.2 Air Bike
Wednesday
Partner Workout
"PARTNER HURRICANE"
ON A 6:00 RUNNING CLOCK…*
Max Cal Row
-Into-
AMRAP x 6 MINUTES*
10 Push Press (52.5/35)(35/25)
10 Toes to Bar/Toes to Target
-Into-
ON A 6:00 RUNNING CLOCK…*
Max Cal Row
P1 works while P2 rests.
During Rows athletes can switch as needed.
During AMRAP athletes can split work as needed.
RPE 8
Post Workout Strength
3x4*
Bench Press
*Build to a Heavy weight and stay at that weight across all sets. If you benched last week for the 6s, try to go heavier this week.
Weightlifting
Part 1.
Every 2:00 x 7
2 Squat Snatch
Start @ 60% of 1RM Snatch build to 80%
Part 2.
Every 2:00 x 6
1 Drop Snatch
2 Overhead Squats
@ 60-70% of Max Snatch
Part 3.
3 Sets
20 Banded Pull Aparts
15 Wall Angels
10 90/90 Plate Rotations
Thursday
Skill
ON AN 8:00 RUNNING CLOCK...
Practice Jump Rope Skills*
*Options:
Double Unders
Triple Unders
Crossover Single Unders
RPE 5
Workout
EMOM x 12 MINUTES*
MIN 1+2 - AMRAP of...25 Double Unders** + 15 Russian KB Swings (Athlete Choice, Heavy) + 10 KB Goblet Alt. Lunges
MIN 3 - :50 Plank Hold
-Rest 1:00-
EMOM x 12 MINUTES*
MIN 1+2 - AMRAP of...25 Double Unders** + 20 DBL DB Clean & Jerk (Athlete Choice, Mod) + 15 DBL DB Front Rack Squats**
MIN 3 - :25/:25 Side Plank Hold
*Pick up where you left off.
**Option for 15 Crossover Single Unders
RPE 6
Hero
CrossFit Tracks Memorial WOD - Becky
For Time
800 meter Run
30 Squat Snatches (42.5/30)
400 meter Run
30 Hang Cleans (42.5/30)
200 meter Run
30 Back Squats (42.5/30)
400 meter Run
30 Push-Ups
800 meter Run
30 Pull-Ups
Friday
Skill
EMOM x 5 MINUTES
1 Strict Pull-Up or Dynamic Kip Swing
+
1 Pull-Up or Half Pull-Up
+
1 Chest to Bar or Pull-Ups
RPE 5
Workout
Performance
3 ROUNDS
20 DB Floor Press (22.5/15)
25 Sit-Ups
20 Pull-Ups
-Into-
2 ROUNDS
20 DB Floor Press
25 Sit-Ups
15 Chest to Bar Pull-Ups
-Into-
1 ROUND
20 DB Floor Press
25 Sit-Ups
10 Bar Muscle-Ups
RPE 7
Time Cap 22:00
Fitness
3 ROUNDS
15 DB Floor Press (15/10)
20 Sit-Ups
20 Ring Rows
-Into-
2 ROUNDS
15 DB Floor Press
20 Sit-Ups
15 Jumping Pull-Ups
-Into-
1 ROUND
15 DB Floor Press
20 Sit-Ups
10 Pull-Ups**
**Option for Chest to Bar
RPE 7
Time Cap 22:00
Weightlifting
Part 1.
Every 2:00 x 6
1 Low Hang Clean - Below the knee
1 Hang Clean - Above the knee
Start @ 65% of 1RM C&J build to 80%
Part 2.
Split Jerk for load:
5 reps @ 60%
4 reps @ 65%
3 reps @ 70%
3 reps @ 70%
Part 3.
Romanian Deadlift for load:
5 reps @ 80%
5 reps @ 85%
4 reps @ 90%
4 reps @ 90%
Saturday
Partner Endurance
PARTNER ENDURANCE!
300m Run*
5 Rounds of Cindy**
300m Run
4 Rounds of Cindy
300m Run
3 Rounds of Cindy
300m Run
2 Rounds of Cindy
300m Run
1 Rounds of Cindy
300m Run
Score is time
Time Cap 37:00
1 Round of Cindy consists of 5 pull-ups, 10 push-ups, 15 squats.
Partner Workout
Strength
4 SETS
3 Unbroken Bear Complexes*
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press. Start Light and build to Moderate+.
-Rest As Needed b/t Sets-
RPE 6
Workout
IN TEAMS OF 2...
AMRAP x 16 MINUTES*
6 Unbroken Bear Complexes (60/42.5)(42.5/30)**
Max Cal Bike
5 Unbroken Bear Complexes
Max Cal Bike
4 Unbroken Bear Complexes
Max Cal Bike
3 Unbroken Bear Complexes
Max Cal Bike
**1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press.
*P1 completes 6 Unbroken Bear Complexes while P2 completes Max Cal Bike.
Each Bear Complex must be unbroken but rest can be taken b/t complexes.
Sunday
Skills
DOUBLE UNDERS & KIPPING SWINGS - ALL LEVELS
A double header to learn two skills to help you progress your cardio and gymnastics ability.
Kipping swings - master the foundational movement required to perform toes to bar, kipping pull ups, muscle ups and more on the rig.
Double Unders - drills to get you taking your skipping to the next level.
Weightlifting
Part 1.
Every 2:30 x 7
2 Power Snatches
1 Hang Power Snatch
Start @ 60% of 1RM Snatch build to 75%
Part 2.
Every 1:30 x 4
4 x Snatch High Pull
@ 70-75% of 1RM Snatch
Part 3.
Front Pause Squat for load:
4 reps @ 65%
4 reps @ 68%
3 reps @ 70%
2 reps @ 73%
HIIT60
6 SETS*
AMRAP x 3 MINUTES
100m Run
8 Box Jump Overs (24/20)
6 Burpees
-Rest 1:30 b/t Sets-
*Start at the beginning of each AMRAP.
RPE 8